Review Article
Resistance Training Is an Effective Tool against Metabolic and Frailty Syndromes
Table 2
An example of a partially split resistance training program.
| Day | Muscle | Exercise | Sets × Repetitions |
| (I) Lower body, for example, Monday | Musculus gluteus and femur | Hack squat | 3 × 8–12 | Musculus gluteus and femur | Leg press | 3 × 8–12 | Musculus quadriceps femoris | Leg extension | 3 × 8–12 | Musculus biceps femoris | Leg curl | 3 × 8–12 | Musculus gastrocnemius | Standing calf raise | 3 × 8–12 | Musculus erector spinae | Back extension | 3 × 8–12 | Musculus rectus abdominis | Sit up | 3 × 8–12 |
| (II) Upper body, for example, Tuesday | Musculus latissimus dorsi | Lateral pulldown | 3 × 8–12 | Musculus pectoralis | Bench press | 3 × 8–12 | Musculus deltoideus | Shoulder press | 3 × 8–12 | Musculus triceps brachii | Triceps pressdown | 3 × 8–12 | Musculus biceps brachii | Biceps curl | 3 × 8–12 | Musculus erector spinae | Back extension | 3 × 8–12 | Musculus rectus abdominis | Sit up | 3 × 8–12 |
| (III) Whole body, for example, Friday | Musculus gluteus and femur | Leg press | 3 × 8–12 | Musculus quadriceps femoris | Leg extension | 3 × 8–12 | Musculus biceps femoris | Leg curl | 3 × 8–12 | Musculus gastrocnemius | Standing calf raise | 3 × 8–12 | Musculus latissimus dorsi | Lateral pulldown | 3 × 8–12 | Musculus pectoralis | Bench press | 3 × 8–12 | Musculus deltoideus | Shoulder press | 3 × 8–12 |
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In the present program each large muscle group is trained 2 times per week.
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